The 1% Better Runner | DLake & Friends

Daren DLake
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This is a podcast about how runners can live better lives through consistent self-improvement.Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information.

  1. You’ve Been Doing Tempo Runs Wrong This Whole Time

    1 DAY AGO

    You’ve Been Doing Tempo Runs Wrong This Whole Time

    Every runner thinks they understand tempo runs, but 90% are doing them completely wrong and sabotaging their race goals. Everyone talks about tempo runs, but no one can agree on what they actually are. This episode ends the confusion for good by breaking down the real-world definition and purpose of this crucial workout. You’ll learn exactly how to find your personal tempo pace, why it’s the secret weapon for marathon success, and how to program it into your training without hitting a wall. Finally understand how to train smarter, recover better, and build the durable speed that leads to a massive new personal best. Key TakeawaysTempo runs teach your body to hold a strong, steady pace for a long time. They are especially important for marathon training because you can't practice running the full race distance.These runs feel great but are secretly draining your energy stores more than faster workouts. You need extra recovery days afterward to avoid burning out.You don't need a lab test to find your tempo pace. You can use your goal marathon pace, your heart rate, or simply how the effort feels to dial it in correctly.Timestamps[00:22] What You'll Learn[01:05] When To Do Tempo Running[02:32] How Is This Similar To Grey Zone Training[05:20] Use This To Improve Your Tempo Running[05:51] Tempo Runs for 5K vs Marathon Racing[06:56] Lactate Explained[09:15] What Lactate does to Oxygen[10:04] Help Me Fight the Algorithm Gods[10:24] Tempo Runs Used as Sub-Threshold Training[11:39] Lactate Threshold Levels Explained[12:45] 1% Better 3 Tempo Run Formula[15:28] Why People Get Tempo Runs Wrong[16:58] Fatigue from Tempo Runs[17:55] Understand This Before You Do Tempo TrainingLinks & Learnings📈 Get your free 8-week Improve Threshold Training Plan here https://dlakecreates.com/subthresholdfree🎧 Listen, read and learn more here https://dlakecreates.com/tempoLearn all about Threshold Workouts here - https://dlakecreates.com/lactate1wtfLearn all about Zone 2/Maffetone workouts here - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/NRG Coaching - https://nrg-coachingMike Trees on Instagram - https://dlakecreates.com/run.nrgInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    19 min
  2. Running Longer Was Impossible… Until I Stopped Doing This

    5 DAYS AGO

    Running Longer Was Impossible… Until I Stopped Doing This

    What if the secret to running faster isn't pushing harder but actually slowing down for 80% of your training? If you've been grinding through workouts and not seeing the speed gains you want, this episode reveals the counterintuitive training approach that actually works. You will learn why slowing down for months at a time is the secret to getting genuinely fast, how to structure your training to build an unstoppable aerobic engine, and the exact timeline and methods that transformed my running from years of frustration to breakthrough performances. You'll discover the simple breathing test that tells you if you're training in the right zone, why most runners skip the one phase that creates real speed, and how to implement a systematic approach that makes every future workout more effective. Key TakeawaysBuilding a strong aerobic base through slow, easy miles is what unlocks faster paces and longer runs without burnout or injury.Mixing in strength work, sprints, and the right recovery keeps your legs strong and your heart rate in the right zones for real progress.Timing your base phase and knowing when to add intensity ensures you’re ready for your best race or simply healthier, more enjoyable runs.Timestamps[00:29] What You'll Learn[01:19] Run Faster With This Base Training Framework[02:13] When You Should Do Base Training[03:12] Use This Free Plan To Build Your Base Now[03:35] Aerobic Run Training Is Like Driving a Car[04:36] When Should You run By Heart Rate?[05:34] Help Me Fight Algorithm Gods[05:55] How to Do Sprints The Right Way For Aerobic Base Training[06:57] Why Base Training Is So Fun[07:37] The 2 Types of Base Training Explained[08:26] Do This After Building Your BaseLinks & Learnings📈 Get your free 30-day base training plan https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/baseHow to build up your Vo2 Max after Base training - https://dlakecreates.com/vo2-max-training-runners/How to run fast and stay in zone 2 hr - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/NRG Coaching - https://nrg-coaching.comMike Trees on Instagram - https://dlakecreates.com/run.nrgInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    9 min
  3. What If Zone 2 Running Is Slowing You Down?

    24 SEPT

    What If Zone 2 Running Is Slowing You Down?

    What if everything you’ve heard about zone two training is only half the story—and maybe not even the important half? Most of us have been told that endless easy miles are the key to better running, but what if that’s only part of the picture? In this episode, I dig into the science and real-world experience behind zone two training to show where it helps, where it doesn’t, and how to build a smarter plan that fits a busy life. You’ll learn how to avoid common mistakes, use the right mix of efforts, and keep your body healthy while still getting faster. Whether you’re chasing a personal best or just want running to feel better, this breakdown will help you train with more purpose and less guesswork. Key TakeawaysZone two training isn’t a magic fix. Most runners need a mix of intensities to get stronger, faster, and stay injury-free.Easy runs can help build endurance, but pushing too much zone two can lead to burnout or stalled progress.Smart training balances effort, recovery, and time, making each workout count for real-life schedules and goals.Timestamps[00:51] What You'll Learn[01:31] What is Zone 2[03:10] What the Science Actually Supports[03:30] Run Science Nerd Break #1[04:59] A Smarter Training Week[07:18] 4 Run Week vs 3 Run Week[08:02] Run Science Nerd Break #2[08:48] The Key: Precision Over Volume[09:08] Use This To Develop Zone 2, Zone 3 and Zone 4[09:30] Why This Matters[11:37] What Coaches Think[15:33] Use This To Train Smarter WeeklyLinks & Learnings📈 Get your free 8-week improve sub threshold training plan here https://dlakecreates.com/subthresholdfree🎧 Listen, read and learn more here https://dlakecreates.com/zone2liesHow to improve your zone 2/low hr/maffetone pace, go faster easier - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/How to improve your vo2 max - https://dlakecreates.com/vo2-max-training-runners/Kristi Storoschuk Narrative Review on Zone 2 Training - https://pubmed.ncbi.nlm.nih.gov/40560504/Brady Holmer on Substack - https://substack.com/@bradyholmerSteve Magness - https://www.stevemagness.com/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    16 min
  4. The #1 Achilles Mistake That Keeps Runners Injured

    20 SEPT

    The #1 Achilles Mistake That Keeps Runners Injured

    What if the reason your Achilles pain keeps coming back isn't because you're not resting enough, but because you're doing the wrong type of recovery exercises entirely? Achilles pain can sneak up on any runner, turning easy miles into a constant battle. This episode breaks down exactly why it happens and gives you the clear, professional-grade protocol to finally fix it. You'll learn the crucial difference between two types of Achilles injuries, which exercises heal them (and which make them worse), and how to implement strength training and smart shoe choices to stay running pain-free for good. Key TakeawaysAchilles pain isn’t always the same—mid-portion and insertional injuries need different rehab approaches, and treating them the wrong way slows recovery.Strength work is the key to healing and prevention, but knowing when to use isometrics, heavy slow resistance, or eccentric training makes all the difference.Footwear choices, collagen support, and consistent training adjustments can keep Achilles pain from coming back and protect your running long-term.Timestamps[00:34] What You’ll Learn[01:23] How to Fix Achilles Running Issues (Case Study)[02:59] Immediate Treatment From a Pro Physical Therapist[05:01] Use This to Fix Your Achilles and Calf Issues Now[05:29] Achilles Mid Portion Tendinopathy Vs Achilles Insertional Tendinopathy[07:29] Follow Up Treatment Moving Forward and Shoe Choices[08:21] How Collagen Might Speed Up Recovery[09:19] My Personal Experience and Possible Hacks to Fix It[11:02] Use These 5 Strength Exercises to Become a Stronger RunnerLinks & Learnings📈 Get your free Fix Achilles & Calf Bundle here - https://dlakecreates.com/calfachillesfree🎧 Listen, read and learn more here - https://dlakecreates.com/fixachillesLearn the 5 best strength movement (no gym required) for runners -Learn why stretching and too much strength training could make your achilles and calves worse - https://dlakecreates.com/calfachilles10W2S Run Strength App - https://10w2s.com10W2S Instagram - https://instagram.com/10w2sInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    12 min
  5. Most Runners Breathe WRONG—Fix It in 5 Steps

    17 SEPT

    Most Runners Breathe WRONG—Fix It in 5 Steps

    What if the reason you're struggling through runs isn't because your legs are weak, but because you're literally using the wrong breathing technique that's sabotaging every step? Running isn’t just about strong legs or logging more miles—your lungs hold the secret to smoother, faster, and more enjoyable runs. In this episode, I break down simple but powerful breathing changes that can transform how you feel on every run. You’ll discover why your current habits might be holding you back, how small adjustments can unlock endurance you didn’t know you had, and ways to recover faster so you can train more often. If you’ve ever felt like your fitness wasn’t matching your effort, these breathing strategies will show you a smarter way to run without pushing harder. Key TakeawaysBreathing the right way can make runs feel easier, build endurance, and help you stay consistent without adding extra workouts.Simple tweaks like nose breathing, breath holds, and syncing breath with your stride can calm your body and improve recovery.Using full exhales and controlled breathing after runs speeds up recovery so you can train more often and enjoy running again.Timestamps[00:36] What You'll Learn[01:12] #1 Nose Vs Mouth Breathing[01:45] Run Science Nerd Break[02:20] How To Nose Breath[02:44] Use This To Breath Better On Your Runs[03:12] #2 Breath Holds[04:17] How To Do Breath Holds[04:43] #3 Match Your Breath With Your Strides[05:31] #4 Exhale Out Your Co2[06:05] How To Exhale Out Co2[06:29] #5 Breathing and HRV Importance[07:45] Why Consistency Is Important for Breathing with Science Cyclic Sighing[08:21] How To Do Cyclic Sighing For Better HRV[08:54] Use This To Go Deeper On Breathing with Nose vs MouthLinks & Learnings📈 Get your free breathing cheat sheet and base training plan here https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/breathingsep2025Learn all about nose vs mouth breathing here https://dlakecreates.com/nose-vs-mouth-breathing-for-endurance-athletes-with-mike-trees/Instagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    10 min
  6. You’re Wasting Money on the Wrong Running Gear

    13 SEPT

    You’re Wasting Money on the Wrong Running Gear

    I learned the hard way that buying the latest shoe doesn’t replace real training. I’ve come to realize that shiny gear isn’t the magic bullet most of us think it is. In this episode, I dig into why focusing on day-to-day consistency and small training tweaks leads to real progress. You’ll hear practical tips on choosing basic yet effective gear, plus how to build sustainable habits that make each run a step toward big gains—without draining your wallet or your motivation. Key TakeawaysFancy running gear can help but won’t replace consistency and smart training habits.Essential gear like shoes and hydration tools should focus on comfort and utility, not hype.Small, daily improvements in technique and mindset deliver long-term results. Timestamps[00:00] Intro to Gear Obsession[00:59] Why Fancy Shoes Feel Overrated[02:10] The Real Power of 1% Improvements[03:18] Showing Two Favorite Shoes[04:14] Breaking Down Essential Running Gear[05:48] When Tech Becomes a Distraction[07:02] Free Cheat Sheet for Minimalist Gear[08:10] The 1% Better Runner Framework[09:15] The Truth About Shiny Gadgets[10:18] Wrapping Up and Final Thoughts Links & Future Learnings📈 Get your free Gear checklist & 1% better 30-Day Base Training Guide - https://dlakecreates.com/gearfree🎧 Listen, read and learn more here https://dlakecreates.com/gearDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing Hosted on Acast. See acast.com/privacy for more information.

    11 min
  7. Threshold Training Fixed What Zone 2 and VO2 Max Couldn’t

    10 SEPT

    Threshold Training Fixed What Zone 2 and VO2 Max Couldn’t

    Most runners are accidentally avoiding the exact training that would make them fastest. If you’ve ever wondered why your training feels hard but race day still falls short, this episode connects the dots. I break down the difference between Zone 2, threshold, and VO₂ Max so you can finally see how they work together instead of against each other. The right balance isn’t about running more miles or suffering through every session—it’s about understanding which gears to use and when. You’ll learn how to train smarter, avoid wasted effort, and unlock the kind of fitness that makes race pace feel easier than you thought possible. Key TakeawaysTraining zones like Zone 2, threshold, and VO₂ Max each play a unique role in how fast and strong you can race.Formulas and guesswork often get your zones wrong, which can leave you undertrained, overtrained, or stuck in the gray zone.Knowing your real threshold unlocks smarter workouts that actually improve speed and endurance without burning you out.Timestamps[00:12] What You'll Learn[00:52] The Difference Between Zone Two Threshold and Vo Two Max[01:25] Zone 2: The Foundation of Aerobic Base Building[02:10] Run Science Nerd Break: Threshold Fun Facts[03:30] Defining Vo2 Max and Why It's So Important[04:03] Run Science Nerd Break - Aerobic vs Anaerobic[05:26] Use This Free Training Plan to Improve Your Threshold[06:16] My Vo2 Max Lactate Threshold Test Results[07:51] Why This All Matters For Runners[08:12] You Don't Have To Train Your Threshold[09:26] How I'm Training After The Test[10:16] Finish Line Thoughts: Did Maffetone Help Or Hurt Me Over the Last 13 Years?Links & Learnings📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree🎧 Listen, read and learn more here https://dlakecreates.com/lactate3vsLearn about the 5 biggest lactate training mistakes here- https://dlakecreates.com/lactate2mistakesLearn about how to use the Vdot Calculator here - https://dlakecreates.com/vdotLearn about improving your sub-threshold here https://dlakecreates.com/subthresholdFollow DLake on Instagram – https://instagram.com/dlakecreatesFollow DLake on Strava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    11 min
  8. The #1 Mistake New Runners Make With Knee Pain

    8 SEPT

    The #1 Mistake New Runners Make With Knee Pain

    The worst mistake new runners make isn’t skipping strength—it’s ignoring knee pain until it’s too late. If you’re a new runner and your knee started hurting after your first 5K, this is for you. You’ll learn that the pain isn’t just bad luck or overuse—it’s your body telling you something’s missing in your training, and the fix isn’t more stretching or icing, but a specific type of strength work most runners skip. This episode walks you through the real reason your knee flares up, how to calm the pain fast, and the exact steps to rebuild your foundation so you can run strong and keep progressing—without starting over every time it hurts. Key TakeawaysRunner’s knee isn’t just one injury—it’s a mix of factors like irritated cartilage, joint inflammation, and weak supporting muscles.The first steps to healing are simple: reduce load, manage pain, and start gentle strength work for your quads and hips.Long-term recovery comes from building a strong foundation through smart training, progressive strength, and better running form.Timestamps[00:22] What You’ll Learn[01:08] How to Fix Runner’s Knee – Case Study[01:38] The diagnosis: Patellofemoral Pain Syndrome[01:47] Runner’s Knee Immediate Treatment[02:48] Strength work – Starting with Wall Sits[03:47] Use This to Run Stronger[04:12] Ongoing plan – Quads and Hip Exercises for Recovery[05:40] Using Gait Retraining to Reduce Knee Load[05:57] Why Runner’s Knee Is Not Just One Issue[06:50] Is Patellofemoral Pain Syndrome Linked to Your Running Experience[07:20] Get Your Free Immediate Recovery PlanLinks & Learnings📈 Get your free base, strength training scheduling and habits plan here https://dlakecreates.com/basefree🎧 Listen, read and learn more here https://dlakecreates.com/runnerskneeThe 5 best no gym exercises for runners - https://dlakecreates.com/the-5-most-important-exercises-for-runners/Why runners need to strength train for life - https://dlakecreates.com/what-happens-to-runners-when-they-strength-train-for-life/10W2S Strength Training Run App - https://10w2s.com10W2S on Instagram - https://www.instagram.com/10w2sInstagram – https://instagram.com/dlakecreatesStrava – https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

    8 min
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About

This is a podcast about how runners can live better lives through consistent self-improvement.Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information.

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